The
human heart pumps vitamins, minerals & water within, through and
around all parts of the body in the form of blood. The movement of this
water in and out of the body, like during breathing is how a person
actually loses water, just like with sweating too. Another way water
will be transferred is from the blood into the muscles, especially from
working out. Regardless of the water, it is vital at which the rate of
this flow occurs and that the body experiences a full spectrum from very
slow to super fast ranges.
For optimal results, that are based upon a person’s goal or intention of physical activity, the heart can be monitored for a plethora of reasons. Lets keep this basic for BURNING FAT off the body. For example, the goal is to decrease body fat, so monitoring your heart rate will be critical to get fast results. Understanding what specific target heart rate zone to connect with will depend on your personal goal. Learning about the specific beats per min. for a given duration (TIME) will not only yield fast results, but be the most effective tool for gaging benefit from any physical activity.
How can we calculate this? These simple math equations will work perfectly…
First, we must calculate a person’s MAXIMUM HEART RATE, based upon AGE!
Lets now subtract your age from 220 to get your MAX HR:
Example 220 - 40 years young :) = 180 BPM (beats per minute)
This number represents the physiology of pushing blood through the body’s cardio-respitory endurance system at full capacity, like RUNNING for your life via sprinting as fast as you can!
Next, using a person’s MAX HR we can take percentages based up on several variables to create a unique training zone. A Fat Burning zone or Optimal Fitness Zone would be 60% & 80% of Maximum Heart Rate. A person that is new to physical activity might have a range of 50% - 65% to allow their body’s time to adjust to new movement.
Target HR Zone for Fat Burning based upon a 40 year young human.
Example 180 max hr X .6 (60%) = 108
180 max hr X .8 (80%) = 144
IMG_2718.JPG
So for this example we have a 40 year young (male/female) target heart rate zone for fat burning is 110 bpm - 150 bpm
Now what to do with this range while exercising? Well, play games with it and have fun, shoot your heart rate high towards the top or over it, then allow it to fall. Keep moving, just shift the speed, intensity (hill or stairs) or another variable to adjust for where you want to be with heart rate. Connect to the inner workings and that moving your beats per minute throughout that range (and above it too!) will give you an understanding that you always don’t have to be moving very fast to be getting benefits from a physical activity. A good example is to do a combo of walking & running (some call it intervals) to see how your heart responds to that. Hell, heart rate monitors are water proof, so get in the pool!!
For optimal results, that are based upon a person’s goal or intention of physical activity, the heart can be monitored for a plethora of reasons. Lets keep this basic for BURNING FAT off the body. For example, the goal is to decrease body fat, so monitoring your heart rate will be critical to get fast results. Understanding what specific target heart rate zone to connect with will depend on your personal goal. Learning about the specific beats per min. for a given duration (TIME) will not only yield fast results, but be the most effective tool for gaging benefit from any physical activity.
How can we calculate this? These simple math equations will work perfectly…
First, we must calculate a person’s MAXIMUM HEART RATE, based upon AGE!
Lets now subtract your age from 220 to get your MAX HR:
Example 220 - 40 years young :) = 180 BPM (beats per minute)
This number represents the physiology of pushing blood through the body’s cardio-respitory endurance system at full capacity, like RUNNING for your life via sprinting as fast as you can!
Next, using a person’s MAX HR we can take percentages based up on several variables to create a unique training zone. A Fat Burning zone or Optimal Fitness Zone would be 60% & 80% of Maximum Heart Rate. A person that is new to physical activity might have a range of 50% - 65% to allow their body’s time to adjust to new movement.
Target HR Zone for Fat Burning based upon a 40 year young human.
Example 180 max hr X .6 (60%) = 108
180 max hr X .8 (80%) = 144
IMG_2718.JPG
So for this example we have a 40 year young (male/female) target heart rate zone for fat burning is 110 bpm - 150 bpm
Now what to do with this range while exercising? Well, play games with it and have fun, shoot your heart rate high towards the top or over it, then allow it to fall. Keep moving, just shift the speed, intensity (hill or stairs) or another variable to adjust for where you want to be with heart rate. Connect to the inner workings and that moving your beats per minute throughout that range (and above it too!) will give you an understanding that you always don’t have to be moving very fast to be getting benefits from a physical activity. A good example is to do a combo of walking & running (some call it intervals) to see how your heart responds to that. Hell, heart rate monitors are water proof, so get in the pool!!
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